ACL Prehabilitation

Retain Range of Motion

Exercise Bike

Bike Rocking

(5-20 minutes, 1-2 times per day)

This exercise can be started immediately after suffering an ACL injury. The key is to retain motion of the knee. When sitting on the bike it is important to set the seat height to work on both knee extension (straightening) and flexion (bending).

Seat High

(5-20 minutes, 1-2 times per day)

When sitting on the bike it is important to set the seat height to work on both knee extensions (straightening) and flexion (bending). If one sets the seat higher, it will force the knee into extension.

Seat Low

(5-20 minutes, 1-2 times per day)

When sitting on the bike it is important to set the seat height to work on both knee extensions (straightening) and flexion (bending). If one sets the seat lower, it will work the flexion.

Tips:

• Resistance is not important, only the motion. If one cannot initially make a full rotation, half rocking rotations will be helpful.

Leg Extensions

Forced Leg Extensions

(5-20 minutes, 1-2 times per day)

Sit on the ground with both legs out in front. Try to let the back of the knee lay flat on the table. If it does not, apply gentle pressure to the top of the knee and gently force the knee to straighten. Hold the stretch for 30 seconds then relax. Repeat 3 to 4 times.

Prone Hangs (1)

(5-20 minutes, 1-2 times per day)

Lie face down on a bed or table. Scoot back to the edge of the table so that the edge of the table rests just above the knee caps. This will force the knee to reach full extension. Hold this position for 5 minutes or greater until the heights of the heals are equal.

Prone Hangs (2)

(5-20 minutes, 1-2 times per day)

Lie face down on a bed or table. Scoot back to the edge of the table so that the edge of the table rests just above the knee caps. This will force the knee to reach full extension. Hold this position for 5 minutes or greater until the heights of the heals are equal.

Quad Sets

(5-15 minutes, 1-2 times per day)

Sit down on the floor or table. Pull your toes back towards the knee (stretching the calf.) Push the back of the knee down so it touches the floor. Tighten the quad (thigh muscle) and made it as hard as possible.

Tips:

• It is optimal to have full range of motion prior to having your surgery.
• We also want to keep muscle definition and strength prior to your surgery, contracting the muscles will help with range of motion and help get your knee straight.

Leg Flexion

Heel Slides

(5-20 minutes, 1-2 times per day)

Sit down on the floor. Have your feet flat on the table with your knees bent. Slide your foot out on the floor with the foot flat on the floor. Then slide the foot back toward your butt as far as possible. This will work on bending the knee. Often is helpful to use a towel around the lower lef to help forcefully bend the knee.

Tips:

• It is optimal to have full range of motion prior to having your surgery.